7 Exercises That Will Give You Rock Hard Abs

Oh you Abs, you, right there in the middle, holding everything up, oh how we love you. And then BAM. You reach a *certain age* and the big mystery is WHERE ARE THEY? WHERE ARE MY ABS? Well, we’re brazen, in case you didn’t know. And that means we don’t give up on anything easily. Especially not when it comes to our disappearing muscles.

All it’ll take is a little sweat to find those abs and make them rock hard again. And of course, that can-do attitude that’s always in you somewhere if you’re ready to dig down deep before your body falls apart.

We’re not actually joking here. As it turns out, our abdominal muscles support and help provide movement to the very core of our bodies. That’s why firming up your abs is a sure way to shrink your waist, and improve your posture. How? We follow the advice of experts.

Read, watch, learn, do.

This Ab Circuit is Our Gift to You

This is a great ab circuit to be performed twice a week for 4 weeks. There are 7 exercises in this circuit, 2 of which are advanced moves. These exercises not only strengthen your entire abdominal wall, they also target your core muscles, and help increase your stamina, and improve your balance and agility.

Perform each exercise until failure for a maximum of 20 reps, then continue on to the next exercise, resting as little as possible between exercises. Once the entire circuit is complete, rest 60 seconds, and repeat 1 – 2 more times, depending on your fitness level and time you have.

1. Plank Jacks

Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.

Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

Repeat for the recommended amount of repetitions.

2. Reverse Crunch

Lie down on a flat bench or the floor with your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.

With both hands, reach behind your head or at the sides of your head and grasp the bench bar/pad.

Move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.

Hold the contraction for a second and move your legs back to the starting position while exhaling.

Repeat for the recommended amount of repetitions.

3. Mountain Climbers

Assume a push-up position with your arms straight and your body in a straight line. This is your starting position.

Raise your right knee toward your chest. Return to the starting position and repeat with your left leg. Alternate until desired amount of repetitions are completed.

4. Toe Touchers

Lie flat on your back on the floor. Elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.

While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Exhale while performing this part of the exercise.

Lower your torso and arms back down to the ground while inhaling. Remember to keep your arms straight out pointing towards your toes.

Repeat for the recommended amount of repetitions.

5. Straight Leg Raise

Lie flat on your back on the floor with your hands placed beside you on the floor, or under your low back and brace your core. Lift straight legs slowly off the ground, bringing them to 90-degrees, then slowly lower them back to the ground.

Repeat for the recommended amount of repetitions.

6. Breakdancer *advanced*

Start in the normal push-up plank position. Do one normal push-up. When you return to the plank position, slide your left foot underneath your right leg, rotating your body and raising your right hand off the ground and reaching for your left foot.

Return to the push-up position, and repeat the movement for the other side. Alternate until desired amount of repetitions are completed.

7. Prisoner Getups *advanced*

Using your lower ab muscles, bring yourself forward until your butt and the heels of your feet are close.

With your hands behind your head, hinge at your hips and get up off the floor and stand up straight without using your hands, just your legs. Return back to starting position and repeat for the recommended amount of repetitions.

Nichelle Laus is a women’s transformation specialist and one of Canada’s most sought after fitness experts in the industry today. She is the owner of Optimum Training Centre, a certified personal trainer, published fitness model, figure competitor, transformation and competition coach, kickboxing instructor and motivational speaker.